Week Three Regionals Athletes – this weekend should be full simulation. Pack food that you would eat for Regionals, plan your warm-ups for the workouts, etc…. Take this opportunity to make your training identical to how you want to see things going at Regionals.
Session One
“2017 Regionals Event 1”
Run 1200 Meters (on Assault Air Runner, True Form or Woodway if possible)
immediately followed by…
12 rounds for time of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
Perform this wearing a 5.11 Weight Vest.
Session Two
“2017 Regionals Event 2”
Complete rounds of 21, 15 and 9 reps for time of:
Alternating Dumbbell Snatch (80/55 lbs)
Ring Dips
For this session, tie a belt or some form of strap on your ring dip station to enforce the ring dip standard. We bought a 6-foot strap of velcro for less than $15 and made that work.
A.
Thruster Double from floor quickly to 245
B.
Event 1
16:55
C.
Event 2
3:26
Unfortunately suffered big pec strain on last set of dips. Hopefully nothing too serious.
Emulated these as best as possible to make them realistic for comp.
Also, just got my t shirt! Thank you so much!
Excited to see you out there rocking it!
Event 1
22:10 w/ a 20# vest today
I had to break up the handstand push-ups the last 5 rounds but it gave me a chance to push my squats faster at least
Event 2
4:20